5:00 warm up

Metcon 1 min on/1 min off x 16,
Started with 20s hard row

Emom 40, min 1 250m row

0:30/0:30r x 22

3:00/1:00r x 2

3:00/2:00r, 2:00/2:00r, 1:00/2:00r x 2

1:15/1:00r x 16

500m / alternate 20 squats + 10 push ups with 20 lunges + 30 biceps curls in 3 mins x 10

1000m/2:00r x 10

5000m for time

1000m / 2:00r / 20 squats + 10 push ups / rest until 6:00 total rest x 5

0:30/0:30r x 45

3000m/4:00r, 1500m/4:00r, 500m/4:00r

1000m / equal time rest x 5 (+10 kg weight vest)

250m/2:00r x 10

1000m/1:30r x 5

1000m

E3MOM x10: 12cal row, 10 push ups, 12 squats